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MAC's Recipe of the Month: November 2018

MAC Nutrition Team - Thursday, November 01, 2018


Healthy Thanksgiving Sides

With Thanksgiving right around the corner, you may be starting to plan the holiday’s big feast. If you have a specific health or fitness goal or are interested in making the day’s offerings feel a little more balanced, you may want to think about making some simple ingredient swaps to lighten up your favorite dishes. These mashed potato and stuffing recipes taste like your favorites, but with some simple changes to balance them out a bit. This mashed potatoes recipe calls for sweet potato rather than white potato, which is a bit higher in fiber and a lot higher in vitamin A, an important nutrient for cellular health and vision. This stuffing recipe calls for whole wheat bread rather than white bread for added fiber and nutritional value and swaps butter out for olive oil and low sodium broth for regular broth. All in all, you get the textures and flavors you love, but with a boost in healthfulness. And you may just feel a little bit better after the big meal!


Mashed Sweet Potatoes
Serves: 6

Ingredients:

2 pounds sweet potatoes, cut into small pieces (keep the skin on for extra fiber!)
½ cup milk of your choice (I used unsweetened soy milk but you can use skim milk or unsweetened almond milk)
2 Tbsp olive oil Salt and pepper to taste
Optional: add rosemary, sage, thyme, or turkey rub spice blend for extra flavor

Directions:

Bring a large pot of water to boil.
Pierce sweet potatoes and add them to the boiling water.
Reduce heat to medium and cook for 20 minutes uncovered until the sweet potatoes are soft enough to mash.
Drain the sweet potatoes and place them in a large bowl.
Add all other ingredients and mash by hand or with a hand blender until smooth. Keep chunky if that’s how you prefer it.
Enjoy!

Approximate nutrition information per serving (calculated with ¼ tsp of salt used):
Calories per serving: 183
Fat per serving: 5g
Protein per serving: 4g
Total Carbohydrate: 32g
Fiber: 5g Sodium: 155mg





Whole Grain Stuffing Serves: 10

Ingredients:

A drizzle of olive oil for baking dish, plus a drizzle for skillet
About 10 cups whole wheat bread, cut into 1” pieces
1 ½ cups chopped onions
1 ½ cup celery slices
1 ½ cup chopped carrots
2 Tbsp fresh sage
1 Tbsp rosemary
1 Tbsp thyme Pepper to taste
2 ½ cups low-sodium broth

Directions:
Preheat oven to 350 degrees Fahrenheit.
Drizzle olive oil in a skillet and sauté onion, celery, and carrots until lightly brown.
Add onions, celery, carrots, bread, herbs and pepper, and broth to a large bowl and toss.
Put mixture into an oiled 13x9” baking dish and bake about 40 minutes, or until the dish reaches an internal temperature of 160 degrees Fahrenheit. Bake longer if you desire a crispier texture.
Enjoy!

Approximate nutrition information per serving:
Calories per serving:116
Fat per serving: 1g
Protein per serving: 5g
Total Carbohydrate: 21g
Fiber: 4g
Sodium: 227mg

Recipes adapted from:
https://www.twopeasandtheirpod.com/mashed-sweet-potatoes/print/
https://www.epicurious.com/recipes/food/views/-simple-is-best-dressing-51124210


 

These holiday, holiday-inspired recipes, crafted by Louisa Paine, Registered Dietitian at The Mount Auburn Club may become part of a new tradition! Click here to contact the MAC Nutrition team today and ask how we personalize recipes.

The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your registered dietitian regarding any dietary modifications or nutrition-related questions.